Zesty, creamy, and packed with protein, this hummus salad is your next go-to lunch or side dish. It’s a vibrant mix of flavors and textures that’ll make your taste buds dance. Perfect for meal prep, picnics, or a quick healthy snack.
Why This Recipe Works
- The creamy hummus acts as a dressing and protein source, making the salad satisfying and nutritious.
- Fresh vegetables add crunch and color, ensuring every bite is packed with vitamins.
- It’s versatile; swap in your favorite veggies or add grains for extra heartiness.
- Quick to assemble, it’s perfect for busy weekdays or last-minute gatherings.
- The combination of lemon juice and garlic in the hummus gives it a bright, tangy flavor that elevates the entire dish.
Ingredients
- 1 cup chickpeas, drained and rinsed
- 2 tbsp tahini
- 2 tbsp lemon juice
- 1 garlic clove, minced
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp cumin
- 2 cups mixed greens
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 red onion, thinly sliced
- 1/4 cup parsley, chopped
Equipment Needed
- Food processor
- Mixing bowl
- Knife
- Cutting board
- Measuring cups and spoons
Instructions
Step 1: Make the Hummus
In a food processor, combine the chickpeas, tahini, lemon juice, garlic, olive oil, salt, and cumin. Blend until smooth and creamy, about 2 minutes. If the mixture is too thick, add a tablespoon of water at a time until desired consistency is reached. Tip: For extra smooth hummus, peel the chickpeas before blending.
Step 2: Prepare the Vegetables
Wash and dry the mixed greens. Dice the cucumber and bell pepper into bite-sized pieces. Thinly slice the red onion and chop the parsley. Tip: Soak the red onion in cold water for 10 minutes to mellow its sharpness if desired.
Step 3: Assemble the Salad
In a large mixing bowl, toss the mixed greens, cucumber, bell pepper, red onion, and parsley together. Add the hummus on top or mix it in for a creamier texture. Tip: Let the salad sit for 5 minutes before serving to allow the flavors to meld.
Tips and Tricks
For a smoother hummus, peel the chickpeas before blending. This extra step removes the outer skins, resulting in a creamier texture. If you’re short on time, canned chickpeas work just as well as dried ones that have been soaked and cooked. To add more protein, consider topping the salad with grilled chicken or chickpeas. For a spicy kick, add a dash of cayenne pepper or smoked paprika to the hummus. Lastly, this salad tastes even better the next day, making it perfect for meal prep.
Recipe Variations
- Add quinoa or brown rice for a heartier meal.
- Swap the tahini for almond butter for a nuttier flavor.
- Include roasted vegetables like sweet potatoes or zucchini for added depth.
- Top with feta cheese or olives for a Mediterranean twist.
- Use spinach or kale instead of mixed greens for a different leafy base.
Frequently Asked Questions
Can I make the hummus ahead of time? Absolutely! The hummus can be stored in an airtight container in the fridge for up to a week. Just give it a good stir before using it in the salad.
Is there a substitute for tahini? Yes, if you’re out of tahini, you can use almond butter or even Greek yogurt for a different flavor profile and creaminess.
How can I make this salad more filling? Adding grains like quinoa or proteins like grilled chicken or chickpeas can turn this salad into a more substantial meal.
Summary
This hummus salad is a creamy, crunchy, and colorful dish that’s as nutritious as it is delicious. Perfect for any occasion, it’s a versatile recipe that welcomes creativity and personal touches.